Man of Steel's training log

[Man of Steel]

I've just fininshed my first week of a four week squat cycle and it's going really grand except I've got tendonitis in my elbow and it doesn't want to go away.

XXII Saturday 9/10/2004

A) Box squat - 5x60kg, 3x80kg, 3x3 95kg
B) Pullthroughs - 3x8 14plates
C) Saxon side bends - 3x8(16) 8kg

I found the Box squats surprisingly easy untill I got to the last rep on the last two sets and I goodmorninged it and slightly lost my arch which is worrying. I just need to concentrate on pushing the bar back once I'm off the box, and once my body reaches a certain angle I just shoot up. The Pullthroughs and Saxon side bends were easy as I couldn't find a decent enough corner to do Full contact twists.
The strange wee juiced up looking laddie was in the gym doing SLDL reps with 160kg which is good. I'll need to try and convert him to the dark side (powerlifting).

[Knighty]

Yes powerlifting is really the dark side, as they do say Westside is the best side! :D

good luck young man

[Man of Steel]

ThNK YPOU MY FRIEND. I love the feeling of loosing your arch and whgen you ben d over ten hours later, it crunches five times :) hmmm.
I hate it when silly wee ex bitches piss your night off :mad:

[Knighty]

I think I will leave this powerlifting lark to you pesky youngsters :D ;)

[Man of Steel]

I've noticed a big new stretch mark down each bum cheek and a few fresh ones on the top of my hams :001: .

XXII Monday 11/10/2004

A) Box squat - 5x60kg, 4x6 85kg
B) Goodmorning - 4x4 70kg
C) Hanging leg raise - 3x5 6kg

The box squats were easy in a hard sort of way and I was goodmorninging them less by pushing the bar back and thrusting my hips forward more. The goodmornings were fair enough and so were the hanging leg raises. The bad news is that my elbow was aching a bit and so was my good elbow, ever so slightly. I think this is caused by holding the bar across my shoulders so I'm going to try a super wide grip next time. If that doesn't work I'll try a deadlifting cycle in a few weeks to keep my strength up and work on my form.

[Mike]

I've noticed a big new stretch mark down each bum cheek and a few fresh ones on the top of my hams :001: .



Join the club!

Are you box squatting for any particular reason?

[Robert]

Are your legs bent or straight out in fornt of you on the raise?

[Man of Steel]

All my old stretch marks are fading so it's good to know I'm getting bigger again. I'm not pausing on the box, just using it to judge the correct depth and make sure I'm sitting back.
I'm not sure what you mean Robert, my legs are both bent and straight out in front of me on the rise.

[Robert]

Ok, when you reach the rep's midpoint, are your legs:

[a] At a right angle to your body and as near to straight as you can get them?

or [b] Bent up so that your knees are near to your chin/chest and your ankles about in line with your arse/just below?

If the answer is [a] then adding 6kg to that is very very impressive.

[Man of Steel]

For a minute there I thought you were talking about my squats. My hanging leg raises are done explosively with little eccentric and end when my legs are perpendicular to my body and they're kept slightly bent during the motion.

[Man of Steel]

I checked out a new gym yesterday that would've been fine if it had a power rack, so the guy who runs it told me he was getting a Smith machine for people to squat in. Luckily I was there to show him the error of his ways and now he's going to get a power rack and loads more oly weights and dumbells :D .

XXII Wednesday 13/10/2004

A) 4" Platform deadlift - 110kg 1RM (60x5, 80x3, 100x2, 110, 120x4F)
B) Static holds - 190kgx25secs

It's the first time I've done platform deadlifts and they went fine, but my sticking point was 4" from the floor and I'll put it down to technique. The strange thing is that I seemed to use my legs more doing them than with my Sumo's. The Static holds were a PB and were quite easy, but they made me shrink. I had about a 2" ROM to lift them at the beginning and that shrunk to a few mm's at the end.
My triceps felt a little inflamed during the session so I'm going to take a few weeks off at the end of the routine or use machines *cringe* for a few weeks.

[Man of Steel]

XXII Friday 15/10/2004

A) Box squats - 3x1 100kg (5x60,3x80,2x90,3x1x100)
B) Pullthroughs - 3x8 15plates
C) 1 Handed farmers walks - 3(6) 35kg

Box squats were fine; I only goodmorninged the last 100kg rep and that was due to me loosing my groove more than any thing else. I felt the Pullthroughs really hit my PC for a change. Farmers walks were fine. Quite an easy session but it'll be really tough next week.

[help]

damn right itl be tough next week, il be there!!!

[Man of Steel]

I'm aiming for a 120kg Squat, 150kg Deadlift and start benching again before Christmas.

XIII Monday 18/10/2004

A) Box squats - 5x5 90kg (5x70,5x5x90)
B) Goodmornings - 3x6 70kg
C) Hanging leg raises - 3x5 6kg

The Squats were quite hard but not as bad as I thought but I've noticed a bad form fault I think I was doing last week as well. Once I step back from unracking the bar and between reps once I breath out, I notice I'm straightening my back and sometimes forgetting to arch it again. My back cracked a few times when I bent over after my routine and that's a sign of loosing your arch (I've just made that one up, but my back did crack). It should be easy enough to fix and the goodmorninging is decreasing once I'm fatigued.
Goodmorinings were fine but I had the same problem with my arch though it wasn't as bad since I was concentrating on arching between reps. My forearms were a wee bit knackered from holding the bar after my Squats/Goodmornings. Hanging leg raises were fine. Here's hoping for a 115kg Squat next week.

[Man of Steel]

My lower back isn't 100% and I know why so I'm going to postpone tomorrows training untill Saturday.

XXIII Wednesday 20/10/2004

A) Rumanian deadlift - 100kg 1RM (5x40,5x60,5x80,5x90,5x100)
B) Static hold - 190kgx20secs

My back wasn't perfect yesterday and I was in two minds whether to train so I made the wrong choice. I hadn't really done Rumanian deadlifts before and my form varied with every rep but I kept a tight arch in my back throughout. My grip gave on the very last rep. I was dissapointed with the static holds as I wanted to set a new PR but my forearms were tired from the Deadlifting. I prefer Sumo stiff-legged deadlifts to Rumanian deadlifts, but they have a bad form carryover to my Sumo deadlifts.
Once I finish this routine I'm going to start deadlifting conventionally for a while since I've never learned the proper form for it.

[Man of Steel]

I'm skipping training today because I've got a mild case of deadlifters knee. I was looking forward to doing Box squats 3x3 100kg, Pullthroughs 3x8 15plates and Side bends 3x8 ?. I'll be posting up a new routine I'll be starting in two weeks once I've finished tinkering with it.

[Man of Steel]

I'm going to do a Korte 3x3 routine 'The 3x3 files' (http:///www.deepsquatter.com/strength/archives/index.htm) in a month or two but I feel my side/rear shoulders and biceps wouldn't get much stimulation (to prevent injury and muscle imbalances of course;) ) so I was wondering if it would be too much to add in a 'remedial' day on Saturday. The exercises would consist if:

A) Hanging pike - 3x6
B) Barbell row - 3x6
C) Turkish get ups - 3(6)
D) Static holds - timed sets
E) Side/rear plate raises - 2x10
F) Hammer curls - 2x8
G) Cuban rotations - 2x10

[bird]

WHats deadlifters knee mate??

[Man of Steel]

Deadlifters knee is a condition I invented to describe a sharp pain when you put your weight on a flexed knee. It's usually caused by locking your knees out too much on static holds and deadlift variations. The only cure is a few days rest.

[help]

jumpers knee mate

your right about the cure


Are you gonna do the preparatory part of the routine?

[Man of Steel]

XXIV Wednesday 27/10/2004

Squat - 115kg 1RM (60x5,80x2,100,110,115F,112.5,115F,115,117.5F)

That's a new PB and my weight is up to 10st 12lb. I'm not the religious type but on the final 115kg I said to myself "Please god, give me the strength to lift this bar" and I managed it with quite a struggle, but the 117.5 felt 10kg heavier. The only problem is that the depth on my last two legit lifts was slightly suspect, around parallel but not IPF standards.
I'm going to weigh in at 11st 6lb by New Year.

[help]

well done!!!!

thats 115/85/135 isnt it?

and you definately will be 11st 6lb by new year or i will hook you up to an IV bag of lard

[Man of Steel]

You'll be glad to know I done some grunting after I made some farting noises with my mouth.

[Man of Steel]

XXV Friday 29/10/2004

Sumo deadlift - 142.5kg 1RM (60x5,80x3,100x2,120,130,135,140,142.5F,142.5F,142 .5)

New PB by 12.5kg. I really had to fight the last lift, but I made it and my glutes and lower back are zapped. I'm taking a week off lifting, well I'll just be doing light stuff and then I'll start a new wee routine to get my squat and deadlift up before I do Korte's 3x3.

[help]

i think its probably a good idea to wait till your elbows fixed before you start another routine mate

Did i tell you Drew totalled elite in the 80's? And he did it raw!

he had a 1305lbs total and 1246lbs is needed to be elite at 60kg

person that won last years IPF 60kg world championship had a 700kg total so drew would only need to get 100kg ish from his squat suit, bench shirt and DL suit to match that!


sweet

[Man of Steel]

It's even more surprising when you consider his training. Let's hope he can start lifting again.

[help]

100 posts for you matey

clap clap clap clap clap


that wasnt a STI refernce btw

[Man of Steel]

I decided to have a training-lite day since I'm not ill or injured.

XXVI Thursday 4/11/2004

A) Squat - 60kgx5, 70kgx5, 80kgx5, 90kgx5
B) Hanging pike - 3x6
C) One handed plate pinch farmers walk - 20kg bumper plate 3(6)

I was using an Eleiko bar for Squatting with barely any knurling so it was sliding down my back and causing my back to straighten. I'll be going back to the rusty Ivanko bar that skins your shoulders next week. The hanging pikes should stop my lats withering away and I could only do the plate pinching for a few seconds at most.
I wasn't giving myself much rest between the sets and I noticed my heart was racing and I was getting out of breath - I used to be quite fit. I'm going to start doing 10mins skipping twice a week to bring my GPP up before I go back to the Thai boxing.

[Man of Steel]

Here's my next four week plan to bring up my Squat to 122.5kg, Deadlift to 150kg and bodyweight up to 71kg.

XXVII
Mon- A)Squat 5x5@80%, B) Goodmorning 3x5, C) Hanging pike 3x8
Wed- A)Deadlift 3x3@90%, B) Static hold Xx190kg
Fri- A) Squat 3x3@90%, B) Pullthrough 3x8, C) Side bends 3x8(16)

XXVIII
Mon- A)Squat 4x6@80%, B) Goodmorning 4x4, C) Hanging pike 3x8
Wed- A)Deadlift 3x1@95%, B) Static hold Xx190kg
Fri- A) Squat 3x1@95%, B) Pullthrough 3x8, C) Side bends 3x8(16)

XXIX
Mon- A)Squat 5x5@85%, B) Goodmorning 3x6, C) Hanging pike 3x8
Wed- A)Deadlift 3x3@95%, B) Static hold Xx190kg
Fri- A) Squat 3x3@95%, B) Pullthrough 3x8, C) Side bends 3x8(16)

XXX
Wed- Squat 1RM
Fri- Deadlift 1RM

I might do some of Robert's BB exercises like plate raises and flyes on the Saturday to stop my upper body atrophying.

[Man of Steel]

XXVII Monday 8/11/2004

A) Squat - 5x5 92.5kg (70x5)
B) Goodmorning - 3x5 72.5
C) Hanging pike - 3x8
D) Cuban rotations - 2x10 4kg

Good workout. I'm using a box to maintain depth on the Squats; I managed to get out of the hole alot faster and my form was better than usual on the first three sets. I ground out the last set took the last rep to semi-failure. The Goodmorning depth and leg bend varied with every rep. I wasn't able to finish any of the sets of Hanging pikes. The Cubans were easy and should get rid of my shoulder pain in a few weeks. I'm looking forward to Wednesday :)

[help]

thats good mate, keep up the GMs - there very good!

[Man of Steel]

XXVII Wednesday 9/11/2004

Deadlift - 3x3 127.5kg (70x5, 100x3,120x3)
Static hold - 190kgx27secs
Plate raises - 2x10(supersetted) 5kg plate

I feel my back was flatenning out on the Deadlifts, my CoG was too far forward and I didn't manage to lock out completely on a couple of the reps. My weakpoint on them seems to be locking out but I managed to get a few abrasions on my legs. I used an Ivanko bar for the static holds but it didn't add much to my PB time; it just ripped a few callouses off. I done front, side and rear plate raises but didn't complete the last set with the side and rear raises.
My elbow has been giving me jip yesterday and today so after this routine I'll give it complete rest untill it's 100%.

[Man of Steel]

I weighed in at 11st 1lb/70kg last night

XXVII Friday 12/11/2004

A) Squat - 3x3 102.5kg (60x5,80x3)
B) Pullthroughs - 3x8 16plates
C) Side bends - 3x8(16) 25kg

I was feeling tired and not very focussed today. I lost heart on the last squat rep and failed it. My shoulder was giving me slight jip from sticking my elbows back during squatting so I'll try close grip again on Monday or keep my arms in line with my body. I really felt the Pullthroughs in my glutes and lower back. The Side bends were light.
There was some muppet in the gym wearing a white T-shirt (nighty) down to his knees and shorts down to his ankles. I noticed that when I stand upright my arse sticks out about 2" further than my upper back :023:

[PikeKing]

I noticed that when I stand upright my arse sticks out about 2" further than my upper back :023:
I think Sir Mixalot said it best 'I LIKE BIG BUTTS'

[Man of Steel]

Big arse = Big squat...well maybe in a year or so.

[Man of Steel]

I have a plan! Here's the skin and bones of my next routine:

ME
ME - 3,2,1RM
Squat ass.
Bench ass.
Core

Pull
Deadlift - 9x1
Row - 5x5
Grip

Push
Squat - 5x5
Bench - 5x5
R.C.
Core

[Man of Steel]

XXVIII Monday15/11/2004

A) Squat - 4x6 92.5kg (70x5)
B) Goodmornings - 4x4 75kg
C) Hanging pike - 3x8
D) Cuban rotations - 2x10 4kg

I tried using a close grip with my first set of squats but I was rocking, coming up on my right leg and the weight was much harder to shift. The form on the next two sets was poor as I was GMing it and rocking, but on the last set I concentrated on pushing the bar back and it went fine. The GM's varied by rep like last weeks and my hips were a wee bit sore, but it was quite easy. I completed the first set of hanging pikes but failed the rest. The Cubans were Cubans. I never train well when I'm feeling tired so early to bed on Tuesday.

[Man of Steel]

XXVIII Wednesday 17/11/2004

A) Deadlift - 3x1 135kg (60x5,80x3,100x3,120x2,135,135,135F,135)
B) Static hold - 200kgx20secs
C) Plate raises - 2xX 5kg

My back still flattens half way through a Deadlift so I'm going to switch to conventional for my next routine. The Static holds were fine. The Plate raises were fine.
When I went for some water I started choking on it when I saw a woman doing pink dumbell rows standing upright and moving them through a horizontal plane for hundreds of reps.

[Man of Steel]

XXVIII Friday 18/11/2004

A) Squat - 3x1 110kg (70x5,90x3,100x2)
B) Pullthroughs - 3x8 17 plates
C) Side bend - 3x8(16) 30kg

Good workout. My Squatting form felt ace and I managed to power through the last couple of reps quickly. I kept my upper back in a tighter arch and that made my lower back tighter and my form improved considerably but I've got a slight shoulder injury. The Pullthroughs were harder but fine. My grip was starting to go on the Side bends but they were fine. A man came up and explained how Box squatting was dangerous, so I watched him doing Power cleans with Push press and his back was slightly rounded and he had a 1" dip, tut tut.
I hate walking home in shorts when it's freezing outside and your boxers are soaking with sweat. My shoulder was giving me jip last night.

[Robert]

What are you weighing these days MOS? And are you trying to gain weight?

My advice? CURRY! EVERY FREAKIN' DAY OF YOUR LIFE FOR THE NEXT 2 YEARS.

[Man of Steel]

I weighed in at 71kg/11st 2lb today which was my previous best and I'm trying to bulk up to 100kg. I was down to 10st 4lb two or three months ago due to injury and loss of appetite. I hate to say it but I've never really tried a curry, I tend to eat the same stuff day in day out untill I sicken myself of it (like toast on banana and eggs for lunch :078: ). My secret weapon is the gallon o' milk once a day.

[Man of Steel]

I'm ditching this routine and stopping lifting untill my shoulder and elbow have recovered.

[Man of Steel]

I have a new plan for the next few weeks starting on Tuesday:

Tuesday
A) Barbell leg press - 5RM
B) Glute-ham raise - 4x5
C) Hyperextension - 4x8
D) Sit-up - 3x8

Thursday
A) Barbell leg press - 4x8
B) Glute-ham raise - 3x8
C) Hyperextension - 3x12
D) One handed saxon side bend - 3x8(16)

After next week I'll add in these exercises twice a week:

A) Hammer curl - 3x20
B) Tricep pushdown - 3x20

[Robert]

I am sure I don't need to tell you this mate, but Tue/Thur is not a good split.

[Fred]

barbell leg press - that must be some scary shit

[Man of Steel]

You're right Rob, I'll make it Monday/Friday when I usually train. I just couldn't bring myself to use a leg press machine unless I really had to Chegger's, and doing it with a barbell will make me the coolest dude in the gym :weed:

[BengDogg]

Or the most injured :D

[PikeKing]

lots of other leg exercises you can do, bulgarian squats, jump box squats, single leg squats

[Man of Steel]

I'll probably add in a unilat squat to my next routine to bring my quads up and since my right leg is alot bigger than my left, but I don't want to hold a bar or dumbell with my left arm for a couple of weeks.

[PikeKing]

I'll probably add in a unilat squat to my next routine to bring my quads up and since my right leg is alot bigger than my left, but I don't want to hold a bar or dumbell with my left arm for a couple of weeks.

try single leg squats, you probably wont need any weight to begin with

[Man of Steel]

I'll give them a go after the leg press on Thursday.

[Man of Steel]

Here's my new routine that I start tomorrow and I will do it for three months untill I change it in a few weeks:

Monday
A) Goodmornings - 3x3
B) Military press - 3x8
C) D/B Step up - 3x8
D) Ab pulldown - 3x8

Wednesday
A) Deadlift - 9x1
B) Barbell rows - 5x5
C) Static holds - 5x5secs
D) Hammer curls - 3x20) supersetted
L-flyes - 3x20 )

Friday
A) Squat - 5x5
B) Bench press - 5x5
C) Chin up - 3x8
D) Side bends - 3x8

This should get my strength and weight up, and I'll max out now and again. I'm down to 10st 11lb.

[Man of Steel]

XXX Wednesday 8/12/2004

I couldn't be buggered training on Monday but I soon regreted it.

A) Deadlift - 9x1 130kg (60x5,90x3,110x3,120x2,130x1x9)
B) Barbell row - 5x5 50kg
C) D/O Static hold - 5x5secs 115kg
D) One handed plate pinch farmers walks - 3(6) 15kg (bumper plate)
E) Hammer curls - 2x15 6kg}-Supersetted
L-flyes - 2x15 2kg }

Good to be training again and there were two people deadlifting next to me and one had around 200kg on the bar :) . My back generally rounded on the Deadlifts. There were a couple of good reps and a couple of awful ones where I RDL'd it. The last two reps were stiff-legged. I'll switch to conventional one I max out in two weeks. The Barbell rows were light and easy. I failed every set of Static holds by a second. The Blah blah farmers walks were just to show off my grip since I was doing poofy exercises. The curls and flyes were crappy high reps and hard.
My elbow was fine with no twinges in it or my shoulder :041: .

[help]

thats great news on the shoulder + elbow!!!!

nice DL reps. I reckon you could be pulling 180kg soon

[Man of Steel]

XXX Friday 10/12/2004

A) Squat - 5x5 (95kg) (40x5,70x5,95x5,95x2,90x5x2)
B) Bench press - 5x5 50kg
C) Chin up - 3x6
D) Side bend - 2x8(16) 35kg

I was knackered and choked with the cold so I wasn't in the mood for lifting today. I was meant to do 92.5kg Squats, then bombed out when the bar hit the pins on the second set of 95kg, so I went down to 90kg. Form was so so. Bench was easy enough and I used competition form but I felt the bar travelled in a wavy line. I intended to do 3x8 Chins but they were too hard. I dropped a set of side bends down to two sets to save time.
I noticed an old guy wearing weightlifting shoes on the lifting platforms and he was doing hang power cleans, RDL's and dips. I'll need to make his aquaintance.

[Man of Steel]

XXXI Monday 13/12/2004

A) Goodmorning - 3x3 85kg (40x5,60x5,75x5,80x3,85x3x3)
B) Military press - 3x8 30kg
C) Zercher step up - 3x16(8 each leg) 30kg

I felt I could've lifted alot more on the GM's if it wasn't worried about losing my arch and I lost about an inch or two of depth on the working sets. I really felt it in my hammies, glutes and erectors. The Mil. press was easy enough. The Zercher step ups were exhausting and hit my abs hard but didn't seem to do much for my legs. I'll drop the reps for them next week or try Bulgarians.

[PikeKing]

C) Zercher step up - 3x16(8 each leg) 30kg


well that sounds bloody horrible! remind me not to do them!

[Man of Steel]

well that sounds bloody horrible! remind me not to do them!
I frickin' hated them; they're nearly as bad as squats.

[Man of Steel]

XXXI Wednesday 15/12/2004

A) Deadlift - 3x1 135kg (60x5,80x5,100x3,120x2,130,135x3,130)
B) Barbell row - 5x5 55kg
C) One handed plate pinch farmer's walks - 3(6) 15kg
D) L-flyes - 2x15 2kg )
Hammercurls - 2x10 5kg)
E) D/O static holds - 3xX 115kg

I was aiming for nine singles on the Deadlifts but I had taken a mate up to train with me and I couldn't concentrate on lifting heavy weights. I rounded my back and hitched the weight up once but they were generally fine. Barbell rows were easy enough. Blah blah walks were too light. Nothing much can be said about the Flyes and Curls. My mate insisted on doing Shrugs so I stuck in the Static holds between his sets. I spent an hour too long in the gym but I was showing him how to lift properly.

[Man of Steel]

I also done 5x5@5kg Hanging leg raises on Wednesday

XXXI Friday 17/12/2004

A) Squat - 5x4 92.5kg (40x5,60x5,80x5,92.5x5x4)
B) Bench press - 5x4 55kg
C) Chin up - 3x8
D) Side bend - 2x8 35kg

Quite a crappy session, I was too tired and my heart wasn't in it. I felt the squat form was generally poor with too many GM's and I intended to do 5x5 but my legs seemed awfy weak and I failed the last rep and quit. Benching was supposed to be 5x5 but I got pinned under the last rep with no spotter and gave up. I was forgetting to drive down with my legs and I think the bar was moving in an arc. I failed the last two sets of chins. I dropped a set of side bends and stretching to catch a bus.
I've had a barely noticeable aching in my right thigh that got worse as I squatted. I think I got it by going straight to the pub after the gym on Wednesday.

[Man of Steel]

I skipped training today because my shoulder and elbow have been giving me some very slight jip from lifting stuff at work. I'll be seeing an NHS physio on Wednesday so I should be back training then. I'll be dropping all upper body work from 5x5/3x8 to a sub maximal 3x8.

[Man of Steel]

Since I'm lowering the intensity of upper body work I'm going to increase the volume and do the same with GM's. I'm going to twist my routine into this one untill I get up to at least 12st.

Monday
Squat 5x5
Bench 3x8
Row 3x8
Core 3x5

Wednesday
Deadlift 9x1
Mil. press 3x8
GM 3x5
Chin 3x8
Grip

Friday
Squat 5x5
Bench 3x8
Row 3x8
Core 3x5

I'll throw in 2x20 L-flyes and Hammer curls as well.

[Robert]

Make sure your 5x5 is like this:

100kg x 5 5 5 5 5

Not this:

80x5 90x5 100x5 110x5 120x5

(Numbers just for arguements sake). Or IMO, you'll overtrain in like, 1 week.

[Robert]

I would also reduce the DL's to either 4x1 or do 9x1 with rack pulls form your weak point (thats wht I do ATM - just below the knee). If I did 9x1 full DL's form the floor AND 5x5 twice a week I'd die, and I eat 3x what you do.

[Man of Steel]

I saw the physio this morning and my shoulder was giving me jip because my left shoulder is weaker than my right, especially the RC and my left trap is tight since it's doing some of my RC's work. I've to continue with the RC work and stretch my shoulders and neck twice a day. Pikey's journal has been making me paranoid about my shoulder but at least I can keep lifting.

Rob, I'll be doing progressive sets of five up to a rough 5RM on Monday and doing straight sets about 20% less weight on Friday. I might drop the GM's if I feel I'm doing too much but I want to get the reps in on the deadlifts.

XXXII Wednesday 22/12/2004

A) Conventional deadlift - 3 115kg (60x6,80x5,90x4,100x3,105x2,110,115x3)
B) Military press - 3x8 35kg
C) Chin up - 3x8
D) One handed plate pinch farmers walks - 3(6) 20kg bumper plate
E) Goodmornings - 3x5 75kg
F) Static holds - 3 120kg
G) L-flyes - 2x20 2kg )
Hammer curls - 2x20 6kg)

First time I've really done conventional deadlifts so I kept them light and they were fine. Mil. press was easier. I could do more chins. I could only do the plate pinching for a few seconds. GM's were easy enough. Static holds were easier. I could do more reps of flyes and curls. I spent and hour too long in the gym and didn't mean to do E, F and G but my pal was doing silly isolation pish.